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MEAL PLANS
Bone Health Meal Plan
This Bone health meal plan, include foods rich in calcium, vitamin D, magnesium, and other nutrients essential for bone strength.
**Breakfast:**
- Greek yogurt with sliced almonds and a drizzle of honey
- Whole grain toast with avocado
- Orange juice fortified with vitamin D
**Snack:**
- A handful of mixed nuts (like almonds, walnuts, and cashews)
- A small serving of dried figs
**Lunch:**
- Grilled salmon with a side of steamed broccoli
- Quinoa salad with cherry tomatoes, cucumber, and feta cheese
- A glass of milk or fortified plant-based milk
**Snack:**
- Carrot sticks with hummus
- A cup of green tea
**Dinner:**
- Baked chicken breast with roasted sweet potatoes
- Spinach salad with strawberries, goat cheese, and balsamic vinaigrette
- A serving of cooked kale
**Snack/Dessert:**
- A small bowl of plain yogurt with sliced bananas and a sprinkle of chia seeds
- Herbal tea
Remember to balance your meals with a variety of nutrient-rich foods, stay hydrated, and incorporate regular physical activity to support overall bone health.
MEAL PLANS
2000kcal High-protein Meal Plan
**Breakfast:**
- Scrambled eggs (2 whole eggs + 2 egg whites) cooked with spinach and feta cheese
- Whole grain toast with avocado slices
- A small banana
**Snack:**
- Greek yogurt with a handful of mixed berries and a sprinkle of chia seeds
**Lunch:**
- Grilled chicken breast with quinoa and roasted vegetables (such as bell peppers, zucchini, and cherry tomatoes)
- Mixed greens salad with chickpeas, cucumber, and a lemon vinaigrette dressing
**Snack:**
- Protein shake made with whey protein powder, almond milk, and a spoonful of almond butter
**Dinner:**
- Baked salmon with a side of steamed asparagus and quinoa
- Roasted sweet potatoes with a sprinkle of black pepper
- Mixed berry salad with a dollop of Greek yogurt
**Snack/Dessert:**
- Cottage cheese with sliced peaches and a drizzle of honey
- A small handful of almonds
This meal plan provides a good amount of protein from sources like eggs, chicken, salmon, Greek yogurt, and plant-based proteins like quinoa and chickpeas. Feel free to adjust portion sizes or swap out ingredients to suit your preferences
MEAL PLANS
Vegetarian Meal Plan
**Breakfast:**
- Overnight oats made with rolled oats, chia seeds, almond milk, and topped with sliced bananas, almonds, and a drizzle of maple syrup
**Snack:**
- Apple slices with almond butter
**Lunch:**
- Chickpea and vegetable stir-fry with broccoli, bell peppers, snap peas, and a soy-ginger sauce served over brown rice
**Snack:**
- Hummus with carrot and cucumber sticks
**Dinner:**
- Lentil and sweet potato curry with coconut milk and spinach, served with quinoa
- Mixed green salad with cherry tomatoes, avocado, and a balsamic vinaigrette dressing
**Snack/Dessert:**
- Greek yogurt with a handful of mixed berries and a sprinkle of pumpkin seeds
This meal plan is rich in plant-based proteins like chickpeas, lentils, quinoa, and nuts while also providing a variety of vitamins and minerals from fruits and vegetables. Feel free to adjust the ingredients or portion sizes to suit your preferences.
MEAL PLANS
Vegan Meal Plan
**Breakfast:**
- Smoothie bowl made with blended frozen berries, banana, spinach, and almond milk topped with granola, chia seeds, and sliced almonds
**Snack:**
- Rice cakes with avocado slices and a sprinkle of nutritional yeast
**Lunch:**
- Vegan Buddha bowl with quinoa, roasted sweet potatoes, chickpeas, kale, and tahini dressing
**Snack:**
- Raw veggies with homemade hummus
**Dinner:**
- Spaghetti squash with marinara sauce, lentil meatballs, and a side salad with mixed greens, cherry tomatoes, and a lemon-tahini dressing
**Snack/Dessert:**
- Chia seed pudding made with coconut milk and topped with fresh fruit
This meal plan focuses on whole, plant-based foods like fruits, vegetables, legumes, nuts, and seeds to ensure a balanced vegan diet. Feel free to make adjustments based on your preferences or dietary needs
MEAL PLANS
High Protein Vegan Meal Plan
This high-protein vegan meal plan is a great way to ensure you're meeting your protein needs while following a plant-based diet.
**Breakfast:**
- Tofu scramble with bell peppers, spinach, and nutritional yeast served with whole grain toast
- A small smoothie made with protein powder, almond milk, and mixed berries
**Snack:**
- Edamame with a sprinkle of sea salt
**Lunch:**
- Lentil and vegetable soup with a side of quinoa
- Mixed bean salad with cherry tomatoes, cucumber, and a lemon-tahini dressing
**Snack:**
- Roasted chickpeas seasoned with smoked paprika and garlic powder
**Dinner:**
- Vegan chickpea curry with coconut milk, served with brown rice
- Grilled portobello mushrooms with a side of roasted Brussels sprouts
**Snack/Dessert:**
- Almond butter on whole grain crackers
- Vegan protein bar
This meal plan incorporates protein-rich plant-based foods like tofu, lentils, beans, edamame, and chickpeas to help you meet your protein requirements. Feel free to adjust the portion sizes or ingredients based on your preferences.
Announcement
Hello and Welcome!
My current client book is open for individual one-on-one health coaching sessions.
8-Week Weight Management Clinic - £350
My 8 Week Weight Management Clinic is currently open for enrolment.
We Work Together:
* To identify eating habits resulting in weight gain
* To learn self-control techniques and apply them when necessary
* To gradually change your eating habits to suit your lifestyle
* To make better informed choices of healthier options
* To make some positive change in your lives by starting to exercise